6 Ways to Enjoy Fibre in Your Diet
Fibre-rich foods can make you feel fuller for longer.
There is some evidence suggesting that those who have higher intakes of fiber rich foods such as wholegrains, fruit and vegetables will generally take in less calories overall. The reason for this is simple – they reach satiety and fill up quicker. This in combination with a protein on your plate, will see you eating less calories and you will find yourself reaching for the sweet foods less.
HFG nutrition consultant Juliette Kellow says, ‘High-fibre foods are a good way to bulk out your diet without adding too many calories.’ She continues to say, ‘having a smaller portion of meat and filling the space with lots of extra veg will mean your plate still looks really full. This is important because studies show that we tend to consume the same quantity of food each day rather than the same number of calories, meaning it’s possible to ‘trick’ ourselves into consuming fewer calories without feeling any hungrier.’
Including a little more fibre into every meal and snack can add some variety into your diet and can fill you up faster. Nelson offers these tips:
- Substitute fruits or veggies. These foods are a good snacking alternative to refined or processed foods such as chips, pretzels, and crackers.
- Check the first ingredient. The first ingredient for bread, cereal, or pasta, should begin with the word "whole," as in whole grain or whole rolled oats. Whole grains still contain the endosperm, germ, and bran therefore naturally contain more fibre, protein, and antioxidants, than refined grains.
- Be creative. Find ways to add more legumes to your diet. Legumes and beans are very versatile and can be added to almost anything.
- Don't overlook seeds. Nuts and seeds are great sources of fibre.
- Eat the peels. A lot of the fibre is found in the fruit's protective cover or skin. When you enjoy apples, pears, peaches, cucumbers, and potatoes, skin and all, you will naturally be getting more fibre.
- Make your own popcorn. Homemade popcorn can be much better for you than microwaved, bought or bagged popcorn.
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